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Neck hump , headaches and numbness
I got a neck hump recently , it feels like muscle ...my upper traps also feel right.I have had poor posture but it has improved significantly now but still sometimes I feel neck pain, I also get frequent headaches and I feel numbness in my left hand in morning after waking (almost everyday),
I have to attend classes laptop for 4-5 hours and sit there , maybe that has effected my posture too .. I gained about 12 kg weight too in recent months.what should I do?
Answers (14)
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Greetings from PRTHAM CENTRE.
Firstly the issue can be nerve tension,which can be assessed by a therapist, secondly there are changes to be made in your working/ studing routine, these changes are ergonomic changes( posture related changes)
Thirdly if you have started gaining weight you should start walking at least 5000 steps in a day (best if you can walk in the morning) if you stay in a metropolitan city avoid walking in the evening also get a diet chart from a certified dietician.
Next Steps
Go for an appointment with any good physical therapist.
follow his/her guidelines
if there is pain - take a towel dip it in hot water , rinse for 30 s and apply on the upper back .
Health Tips
get an appointment with a therapist
if you can u should start deep breathing exercises to relaxation of the muscular structures and mind.
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Hi this might be cervical radiculopathy due to your poor posture .
Next Steps
Postural care
To take an online consultation for best diagnosis and treatment.
Health Tips
Cervical soft collar except sleeping and eating time
Stretching and strengthening exercise
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Your symptoms suggest postural neck syndrome (early “neck hump”) with nerve irritation
👉 Caused by:
• Long laptop use
• Poor posture
• Recent weight gain
That’s why you feel:
• Neck pain + headaches
• Morning hand numbness
✔️ What to do:
• Correct posture (screen at eye level)
• Take break every 30 mins
• Start chin tuck + upper back strengthening
• Use thin pillow while sleeping
• Begin light weight management
❌ Avoid:
• Looking down at mobile/laptop for long
• Slouching posture
reversible at your stage with proper rehab
⚠️ If numbness increases or persists → needs proper assessment
I can guide you with a simple daily routine to correct this early 👍
📍 PAL Physiotherapy Clinic
Plot No. 5P, Basement, Near Shaktipeeth Mandir, Sector 41, Gurgaon
Dr Rajesh Pal, PT, PhD
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It seems like you are having a Postural Strain or Text Neck due to Long hours of forward head posture and the numbness in your hand suggest that a nerve might be getting compressed and becoz of tension in your neck muscles you are getting cervicogenic headaches
Next Steps
I would suggest you to maintain proper posture by moving your screen closer to you instead of moving your neck too forward . You have to do Chin tucks after every 20-30mins and some neck stretches and Scapular/shoulder blade squeezes . This help in preventing stiffness and maintain your neck curve.
Health Tips
Do a Hot pack for 5-10 mins after you get up in morning and do some mobility exercises that will help to improve posture .For posture correction rehab and strengthening of your neck and shoulder muscles you can consult me for Online Rehab session.
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⚠️ Disclaimer
This information is for general education and guidance only and is not a substitute for a personal medical examination or diagnosis.
Health Tips
⚡ Helpful Tips
• ⏱ Take a break every 20–30 minutes
•
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Hello,
Based on your history, your symptoms are most likely related to postural strain and muscle imbalance, commonly seen with prolonged laptop use. The “neck hump” you’ve noticed is often associated with forward head posture and soft tissue changes rather than any serious structural issue, especially at your age.
However, the presence of recurrent headaches and morning numbness in the hand warrants a more detailed assessment to rule out any nerve involvement or cervical strain.
I would advise a structured evaluation, which can be effectively done via an online consultation.
This would allow:
#Postural assessment
#Identification of muscle imbalances
#Guidance on appropriate exercises
#Ergonomic correction for your study setup
#Focused evaluation of your numbness and headaches
Early intervention at this stage is important and usually leads to excellent recovery.
You may consider scheduling an online consultation at your convenience for a more personalized management plan.
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Hi there!
Neck hump is a response to the bad posture in female. Rounded shoulder with forward neck posture. It needs Regular exercises and posture correction. Feel free to consult me online. Click on consult button or you might call on my clinic number.
Regards
Your physio
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Hi, as per your query the main underlying causes are PCOD, over weight, poor posture, screen time & lack of exercises.
So you need to reverse this cycle means : add exercises, reduce screen time, improve posture ( do intermittent sitting), which will help you to reduce weight & reverse the PCOD.
Next Steps
Intermittent sitting, right posture, strengthening exercises.
Health Tips
Book an online consultation with Dr. Ankit Aggarwal, Proactive Physiotherapy, Safdarjung Enclave. New Delhi for more details.
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Do vitamin b12 test nearby Physio for treatment tens numbness will be reduced and pain
Next Steps
Avoid prolong Foward bending
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Visit nearby physiotherapy clinic and take electrotherapy treatment for a week.
The pain and numbness will get reduced.
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Your symptoms suggest postural strain (text neck) with muscle tightness, and the hand numbness indicates possible nerve irritation.
What you should do:
✔️ Correct posture (screen at eye level, back supported)
✔️ Take breaks every 30–40 mins
✔️ Start chin tucks, neck stretches & upper back strengthening
✔️ Apply hot pack for muscle tightness
Next Steps
Daily numbness should not be ignored—needs proper assessment.
- With early physiotherapy and posture correction, this is very much reversible.
Health Tips
You can connect for a guided plan to fix posture and prevent worsening. Thnq
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Weight gain as you mentioned is responsible for neck pain. Posture also matters a lot. Check whether your eyes are parallel to the screen while using laptop or not. Diet rich in vitamin B12 advised.
Next Steps
Start with gentle neck stretches
Health Tips
Avoid neck forward bending n lifting heavy weights. Consult online
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Dr. Neetu Rathi (PT)
Physiotherapist
17 yrs exp
Gurgaon
Greetings from Rid of Pain Physiotherapy
First of all check your vitamin D3 and B12. If you are deficient, start taking suppliments.
Follow ergonomics to improve your posture.
Avoid sitting for long at a stretch in front of screen
Reduce your weight
Start taking physiotherapy near by to solve the current problem that you are facing right now.
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